Breaking the Wall

USATF Development Meet at Timpangos

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).  

 

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of eleven children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary,  Bella.  and Leigha. We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 3010.45
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
298.595.6142.454.06350.71
Brown Crocs 1 Miles: 249.32Brown Crocs 2 Miles: 101.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Fri, Jun 01, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Fast Running Friend Workout - 2018-06-01 08:53:11
Workout Totals: Distance15.000Time1:50:35.40Pace7:22.36
Easy runs.
Leg 1:Distance8.000Time1:03:34.40Pace7:56.80
With Jenny.
Leg 2:Distance2.000Time15:15.60Pace7:37.80
Do not remember who this was with. Probably Joseph, Jacob,a and Stephen.
Leg 3:Distance1.000Time8:14.30Pace8:14.30
With Matthew, William, Joseph, Jacob, and Bonnie.
Leg 4:Distance4.000Time23:31.10Pace5:52.77
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 1 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 02, 2018
Race: USATF Development Meet at Timpangos (0.932 Miles) 00:04:46, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.650.000.000.9315.58

Fast Running Friend Workout - 2018-06-02 08:39:29
Workout Totals: Distance15.582Time2:15:10.40Pace8:40.50
Ran 1500 in the same meet with the kids at Timpanogos High. Raced Matt Wolpert who by some miracle happened to be there. It was very fortunate because they put the open/masters with 15-16 and older, so I was not able to be with Joseph/Jacob/McKay/Rajid. But I was able to run with Matt the entire way, and ended up with 4:46.54. He was a bit ahead with 4:46.12. The splits were 74, 76, 78, and 58 for the last 300. This converts to 5:09.38 mile, which is the fastest I've run (either the actual mile or 1500) since becoming a master.

Kids:

Joseph 4:54.61 (72, 80, 81, 61) - good race off a fast start, official 1500 PR
Jacob 4:57.78 (73,79,82,63) - official 1500 PR, good race off a fast start
William 5:21.47 (83,84,87,66) - 1500 PR, equivalent of 5:47 mile, ran
with courage at his limit
Stephen 6:23.64 - (90, 1:40, ?, ?) - learned it is a bad idea to eat
late and a lot before a race
Matthew 6:50.39 (1:37, 1:52, 1:53, 1:28) - was running great up until
the last 300, then instead of kicking took his foot off the gas and
coasted for some reason.

Bonnie ran 5:48.63 (83, 92, ?, ?)

 
Leg 1:Distance5.000Time37:21.80Pace7:28.36
Miles in the morning.
Leg 2:Distance1.400Time11:06.10Pace7:55.79
Warm-up before the track meet.
Leg 3:Distance0.000Time6:50.50Pace0:00.00
Timing Stephen and Matthew.
Split 1:Distance0.000Time6:24.30Pace0:00.00
Cumilative:Distance0.000Time6:24.30Pace0:00.00
Split 2:Distance0.000Time0:26.20Pace0:00.00
Cumilative:Distance0.000Time6:50.50Pace0:00.00
 
Leg 4:Distance0.000Time5:21.20Pace0:00.00
Timing William.
Leg 5:Distance0.000Time4:57.60Pace0:00.00
Timing Joseph and Jacob.
Split 1:Distance0.000Time4:54.50Pace0:00.00
Cumilative:Distance0.000Time4:54.50Pace0:00.00
Split 2:Distance0.000Time0:03.10Pace0:00.00
Cumilative:Distance0.000Time4:57.60Pace0:00.00
 
Leg 6:Distance0.932Time4:46.30Pace5:07.19
My 1500 race.
Leg 7:Distance5.250Time40:59.80Pace7:48.53
Ran home.
Leg 8:Distance1.000Time8:05.60Pace8:05.60
With Joseph, Jacob, William, Bonnie, and Stephen in the evening.
Leg 9:Distance2.000Time15:41.50Pace7:50.75
Same group minus Stephen.

Brown Crocs 1 Miles: 15.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jun 03, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 04, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2018-06-04 08:24:18
Workout Totals: Distance13.000Time1:43:31.70Pace7:57.82
Easy runs - 8 in the AM, 5 in the PM. Usual distances for the kids.
Leg 1:Distance8.000Time1:03:29.30Pace7:56.16
With Jenny.
Leg 2:Distance1.000Time8:05.60Pace8:05.60
With Matthew and Stephen.
Leg 3:Distance4.000Time31:56.80Pace7:59.20
With Joseph, Jacob, William, and Bonnie - though Joseph ran ahead.

Brown Crocs 1 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 05, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.530.250.001.0013.78

Fast Running Friend Workout - 2018-06-05 08:36:52
Workout Totals: Distance13.775Time1:51:12.70Pace8:04.41
Did 4x0.25 with Joseph and Jacob with 0.25 recovery down the canyon. Today the recoveries were slow, so we were able to run faster intervals and did 72.9, 72.9, 73.9, 71.8 - Joseph was with me on all, Jacob fell back on the 3rd and ran 75.
Leg 1:Distance2.980Time24:25.50Pace8:11.78
Warm-up with Joseph, Jacob, Jenny, and Bonnie.
Leg 2:Distance1.750Time12:00.50Pace6:51.71
4x0.25 workout with Joseph and Jacob.
Split 1:Distance0.250Time1:12.90Pace4:51.60
Cumilative:Distance0.250Time1:12.90Pace4:51.60
Split 2:Distance0.250Time2:19.10Pace9:16.40
Cumilative:Distance0.500Time3:32.00Pace7:04.00
Split 3:Distance0.250Time1:12.90Pace4:51.60
Cumilative:Distance0.750Time4:44.90Pace6:19.87
Split 4:Distance0.250Time2:25.70Pace9:42.80
Cumilative:Distance1.000Time7:10.60Pace7:10.60
Split 5:Distance0.250Time1:13.90Pace4:55.60
Cumilative:Distance1.250Time8:24.50Pace6:43.60
Split 6:Distance0.250Time2:24.20Pace9:36.80
Cumilative:Distance1.500Time10:48.70Pace7:12.47
Split 7:Distance0.250Time1:11.80Pace4:47.20
Cumilative:Distance1.750Time12:00.50Pace6:51.71
 
Leg 3:Distance2.045Time18:37.80Pace9:06.60
Cool-down, with a little pickup trying to get Bonnie to run a sub-90 uphill.
Split 1:Distance0.375Time3:20.30Pace8:54.13
Cumilative:Distance0.375Time3:20.30Pace8:54.13
Split 2:Distance0.250Time1:35.20Pace6:20.80
Cumilative:Distance0.625Time4:55.50Pace7:52.80
Split 3:Distance1.420Time13:42.30Pace9:39.08
Cumilative:Distance2.045Time18:37.80Pace9:06.60
 
Leg 4:Distance3.000Time24:56.20Pace8:18.73
With Stephen.
Leg 5:Distance1.000Time7:39.50Pace7:39.50
With William and Matthew.
Leg 6:Distance3.000Time23:33.20Pace7:51.07
With William.

Brown Crocs 1 Miles: 13.78
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 06, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2018-06-06 08:35:25
Workout Totals: Distance10.000Time1:16:34.10Pace7:39.41
Everybody except Matthew was tapering for the Friday/Saturday races. I ran a total of 10 with 8 in the morning and 2 at night.
Leg 1:Distance1.000Time7:54.70Pace7:54.70
I think this was with Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance1.000Time6:49.10Pace6:49.10
Most of it was with Stephen - I started late, then caught up.
Leg 3:Distance6.000Time47:09.20Pace7:51.53
With Jenny.
Leg 4:Distance2.000Time14:41.10Pace7:20.55
I think this was with William.

Brown Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 07, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2018-06-07 07:59:27
Workout Totals: Distance10.000Time1:12:41.10Pace7:16.11
Presented at OpenWest today on MySQL user-defined functions. Due to that, the running schedule was changed, so I ran alone, and the kids ran by themselves - everybody except Matthew tapering. Total of 10 for me.
Leg 1:Distance8.000Time58:04.70Pace7:15.59
Alone.
Leg 2:Distance2.000Time14:36.40Pace7:18.20
Alone.

Brown Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 08, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Fast Running Friend Workout - 2018-06-08 09:06:45
Workout Totals: Distance7.000Time52:26.50Pace7:29.50
7 total today - tapering for the half marathon. The kids raced 3000. The conditions were tough - 90F temperature, but mitigated by a later start - the race started a bit after 7 pm.

Jenny 3000 11:39.85 PR (3:47, 3:56, 3:56)
Julia 3000 13:30.31 - her blood test showed overly high iron this
time, plus her adrenal glands are struggling
Joseph 3000 10:35.65 (3:25, 3:34, 3:36) won 13-14
Jacob 3000 10:58.56 (3:30, 3:43, 3:45) - won 11-12. Struggled a lot with the heat.

Bonnie ran 12:46.22 (3:49, 4:22, 4:35) - clearly we need to work on endurance, but we were expecting that given that she has not been training consistently for very long yet.
Leg 1:Distance1.000Time8:14.10Pace8:14.10
I think this was with Bonnie, Stephen, William, Joseph, and Jacob.
Leg 2:Distance1.000Time7:48.50Pace7:48.50
Added Matthew to the group.
Leg 3:Distance5.000Time36:23.90Pace7:16.78
Alone.

Brown Crocs 1 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 09, 2018
Race: Utah Valley Half Marathon (13.109 Miles) 01:16:33, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.0013.110.0019.45

Fast Running Friend Workout - 2018-06-09 05:31:31
Workout Totals: Distance19.444Time2:09:04.10Pace6:38.28
Ran UVM Half. 1:16:33, 8th overall, 1st master, $150.

Splits below. I went out with the Creed and Davin Thompson, their coach Collin Gill, and Derek Moody. Shortly after 2 I dropped back, Derek also dropped back around that point even further than I did, but then passed me and created a gap. I caught up to him around 8 miles and ran with him until 11. Then he gapped me at the water stop and I could not close it.

Overall I was happy with the result. I have not done any tempos longer than 4 miles since September - with the exception of a 10 K race in February - out of the concern of overloading the adrenal glands. And overall my tempo volume has not been very good. So I think I paid for it - I had to back off at 2 miles because I felt my heart was beating too fast - though I am not sure this was necessarily training related. I will test that theory by adding more tempo volume with a 5 mile tempo on Saturday, and 1.5 mini-tempos scattered throughout the rest of the week as often as possible. Looking back at my historical data, I see this pattern - when I was young, I ran best off 100 miles a month of tempo running, so roughly 20-25 a week. Going more than that caused overtraining - adrenal fatigue. As a master, I have run the best off 40 miles of tempo a month, so roughly 10 a week. For the two months prior to this race I was at around 20 miles of tempo a month. Last year trying to do 60 miles of tempo a month caused adrenal fatigue - however, this was when the tempo running was on a 10 + 5 schedule and the tempo being done on week days, meaning that there would not be a nap afterwards. This is perhaps a significant factor - if I split it better, and moved some tempo volume to Saturday, I might be able to handle it better.

Top 15 mixed:

1 Nathan Peters 1:07:04 Male 25 to 29
2 Dylan Shawhan 1:07:29 Male 25 to 29
3 Travis Fuller 1:08:19 Male 25 to 29
4 Albert Wint 1:13:17 Male 35 to 39
5 Creed Thompson 1:13:20 Male 15 to 18
6 Colin Gill 1:13:20 Male 25 to 29
7 Derick Moody 1:15:58 Male 30 to 34
8 Alexander Pachev 1:16:33 Masters
9 Zack McCormick 1:16:42 Male 30 to 34
10 Tanner Rogers 1:17:07 Male 15 to 18
11 Joy Miller 1:18:50 Female 30 to 34
12 Nelson Davis 1:19:00 Masters
13 Davin Thompson 1:19:24 Male 15 to 18
14 Julie Meads 1:24:04 Female 30 to 34
15 Blake Henson 1:24:59 Male 35 to 39



The kids raced the 800 - all that are at home and are Stephen and older except for Julia who took the ACT today (her score already came back, she got 26 (English 30, Math 28, Reading 25, Science 22) - overall improvement from 24 in February ). 800 results:

Conditions - 90 F, minor wind for William and Stephen, picked up for everybody else later.

Joseph 2:27.62 (72,75) - won 13-14
Jacob 2:29.54 (73, 75) - 3rd after Rajid (2:25.14) and McKay (2:25.19).
William 2:44.12 officially (PR), second in 9-10 after Kenny (2:42.62). His initial time was posted as just 44.12, which would have been quite an event, especially given his age :-) I hand-timed timed him at 2:43.6, and seeing the odd posted time wrote to Jen about it. She swears it was timed right, and the timers forgot to enter the minutes initially. I still have my doubts about the accuracy of the timing of that race, though, and think he really ran around 2:43.90 with Kenny's time being 2:42.40. I supposed this is really not going to matter, though, if he improves significantly at the regionals. The splits were 80, 83
Jenny 2:52.37 (83,89) - I think tired from the 3000, getting up in the morning to drive me to the half-marathon, plus heat/wind taking their toll.
Stephen - 2:58.14 PR (87,90), 2nd after Shirley Wyatt 2:55.54 - good race, solid splits, PR, just got outclassed - Shirley opened with 91 and closed with 84.
Leg 1:Distance1.535Time12:16.70Pace7:59.93
Warm-up.
Leg 2:Distance13.109Time1:16:31.50Pace5:50.26
The race.
Split 1:Distance2.000Time11:07.30Pace5:33.65
Cumilative:Distance2.000Time11:07.30Pace5:33.65
Split 2:Distance1.000Time5:58.70Pace5:58.70
Cumilative:Distance3.000Time17:06.00Pace5:42.00
Split 3:Distance1.000Time5:54.30Pace5:54.30
Cumilative:Distance4.000Time23:00.30Pace5:45.07
Split 4:Distance1.000Time5:34.10Pace5:34.10
Cumilative:Distance5.000Time28:34.40Pace5:42.88
Split 5:Distance1.000Time5:39.70Pace5:39.70
Cumilative:Distance6.000Time34:14.10Pace5:42.35
Split 6:Distance1.000Time5:49.10Pace5:49.10
Cumilative:Distance7.000Time40:03.20Pace5:43.31
Split 7:Distance1.000Time5:44.40Pace5:44.40
Cumilative:Distance8.000Time45:47.60Pace5:43.45
Split 8:Distance1.000Time5:56.30Pace5:56.30
Cumilative:Distance9.000Time51:43.90Pace5:44.88
Split 9:Distance1.000Time5:56.10Pace5:56.10
Cumilative:Distance10.000Time57:40.00Pace5:46.00
Split 10:Distance1.000Time6:04.00Pace6:04.00
Cumilative:Distance11.000Time1:03:44.00Pace5:47.64
Split 11:Distance2.109Time12:47.50Pace6:03.92
Cumilative:Distance13.109Time1:16:31.50Pace5:50.26
 
Leg 3:Distance4.800Time40:15.90Pace8:23.31
Cool-down/distance.

Brown Crocs 1 Miles: 19.44
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jun 10, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 11, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2018-06-11 08:20:58
Workout Totals: Distance12.000Time1:32:51.60Pace7:44.30
Easy runs, usual distances, did 1.5 tempo down the canyon in 8:42. Total of 12.
Leg 1:Distance8.000Time1:00:50.40Pace7:36.30
With Jenny - except for the tempo.
Split 1:Distance6.270Time50:23.90Pace8:02.28
Cumilative:Distance6.270Time50:23.90Pace8:02.28
Split 2:Distance1.500Time8:42.50Pace5:48.33
Cumilative:Distance7.770Time59:06.40Pace7:36.42
Split 3:Distance0.230Time1:44.00Pace7:32.17
Cumilative:Distance8.000Time1:00:50.40Pace7:36.30
 
Leg 2:Distance1.000Time7:35.70Pace7:35.70
With Matthew, Joseph, Jacob, William, and Bonnie.
Leg 3:Distance3.000Time24:25.50Pace8:08.50
Same group minus Matthew - Joseph ran ahead.

Brown Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 12, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

Fast Running Friend Workout - 2018-06-12 08:57:55
Workout Totals: Distance13.000Time1:40:28.40Pace7:43.72
Usual distances, did 2 mile tempo down the canyon with Jacob without him knowing any of his splits and the target of 5:52 pace. He actually got it almost right on - 1 second slower, but he kept fluctuating between 5:40 and 6:05 in small fragments.
Leg 1:Distance0.980Time8:10.30Pace8:20.31
Warm-up with Jacob and Jenny.
Leg 2:Distance2.000Time11:45.50Pace5:52.75
Tempo run with Jacob down the canyon.
Leg 3:Distance6.020Time47:15.20Pace7:50.96
More distance - part with Jacob.
Leg 4:Distance1.000Time7:31.60Pace7:31.60
With Matthew, Joseph, William, Stephen, and Bonnie.
Leg 5:Distance3.000Time25:45.80Pace8:35.27
With William and Bonnie - Joseph ran ahead.

Brown Crocs 1 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 13, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2018-06-13 08:45:17
Workout Totals: Distance12.000Time1:33:05.90Pace7:45.49
Total of 12, did 1.5 tempo down the canyon in 8:27. Usual distances for the kids.
Leg 1:Distance8.000Time1:00:15.50Pace7:31.94
With Jenny except for the tempo.
Split 1:Distance6.270Time50:10.60Pace8:00.16
Cumilative:Distance6.270Time50:10.60Pace8:00.16
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance6.270Time50:10.60Pace8:00.16
Split 3:Distance1.500Time8:27.10Pace5:38.07
Cumilative:Distance7.770Time58:37.70Pace7:32.73
Tempo.
Split 4:Distance0.230Time1:37.80Pace7:05.22
Cumilative:Distance8.000Time1:00:15.50Pace7:31.94
 
Leg 2:Distance1.000Time7:47.90Pace7:47.90
With Matthew, Bonnie, Joseph, Jacob, and William.
Leg 3:Distance3.000Time25:02.50Pace8:20.83
Same group without Matthew (Joseph started with us, but ran ahead).

Brown Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 14, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.961.860.001.0013.82

Fast Running Friend Workout - 2018-06-14 08:31:33
Workout Totals: Distance13.823Time1:45:17.40Pace7:37.02
Did 4x0.25 down the canyon with 0.25 recovery with Joseph while Jacob paced Bonnie over the same 2 mile stretch. So we kept passing each other back and forth. Joseph struggled today, and fell back a bit on the 3rd one, and by about 3 seconds on the last. Bonnie ended up with 13:22 for 2 miles.

In the evening I paced William through 3000 on the track. The target was 92 second laps, and he beat it by 1 second.

His splits were 92, 90, 91, 91, 94, 93, 93, 45. By 1 K - 3:48, 3:50, 3:51.

Sarah also had the ultrasound. We are having a girl. Her name will be Leigha Anne.
Leg 1:Distance0.980Time8:22.40Pace8:32.65
Warm-up.
Leg 2:Distance2.000Time13:22.60Pace6:41.30
4x0.25 workout with Joseph.
Split 1:Distance0.250Time1:12.80Pace4:51.20
Cumilative:Distance0.250Time1:12.80Pace4:51.20
Split 2:Distance0.250Time2:09.70Pace8:38.80
Cumilative:Distance0.500Time3:22.50Pace6:45.00
Split 3:Distance0.250Time1:14.70Pace4:58.80
Cumilative:Distance0.750Time4:37.20Pace6:09.60
Split 4:Distance0.250Time2:09.20Pace8:36.80
Cumilative:Distance1.000Time6:46.40Pace6:46.40
Split 5:Distance0.250Time1:14.90Pace4:59.60
Cumilative:Distance1.250Time8:01.30Pace6:25.04
Split 6:Distance0.250Time2:09.30Pace8:37.20
Cumilative:Distance1.500Time10:10.60Pace6:47.07
Split 7:Distance0.250Time1:14.80Pace4:59.20
Cumilative:Distance1.750Time11:25.40Pace6:31.66
Split 8:Distance0.250Time1:57.20Pace7:48.80
Cumilative:Distance2.000Time13:22.60Pace6:41.30
 
Leg 3:Distance6.000Time46:18.30Pace7:43.05
Cool-down - part with Joseph, Jacob, and Bonnie.
Leg 4:Distance1.000Time7:47.90Pace7:47.90
With Stephen and Matthew.
Leg 5:Distance0.930Time7:49.50Pace8:24.84
Warm-up with William.
Leg 6:Distance1.863Time11:29.30Pace6:09.99
William's 3000.
Leg 7:Distance1.050Time10:07.40Pace9:38.48
Cool-down with William.

Brown Crocs 1 Miles: 13.82
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 15, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2018-06-15 08:53:17
Workout Totals: Distance13.000Time1:31:00.00Pace7:00.00
Jenny got her wisdom teeth out, still recovering, did not run. Otherwise, usual runs today.
Leg 1:Distance2.000Time15:54.20Pace7:57.10
I think this was with Stephen, and Bonnie. Maybe Joseph and Jacob also.
Leg 2:Distance6.000Time42:35.90Pace7:05.98
Alone.
Leg 3:Distance1.000Time8:21.70Pace8:21.70
With Matthew, Bonnie, William, Joseph, Jacob, and Stephen.
Leg 4:Distance4.000Time24:08.20Pace6:02.05
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 1 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 16, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.005.000.0015.00

Fast Running Friend Workout - 2018-06-16 08:03:24
Workout Totals: Distance15.000Time1:49:09.40Pace7:16.63
More or less usual Saturday runs except for Jenny - still recovering from the wisdom teeth removal. I did a 5 mile tempo down the canyon in 28:56 (5:45, 5:49, then do not remember, I think the last mile was 5:42), and it was hard. I think I had some headwind and it was warm.
Leg 1:Distance2.230Time17:55.50Pace8:02.29
Warm-up - part with Joseph and Jacob.
Leg 2:Distance5.000Time28:56.60Pace5:47.32
Tempo run.
Leg 3:Distance1.770Time13:45.80Pace7:46.55
Cool-down with Joseph and Jacob.
Leg 4:Distance1.000Time8:19.40Pace8:19.40
With Matthew, William, and Bonnie.
Leg 5:Distance5.000Time40:12.10Pace8:02.42
With William, Bonnie, and Stephen.
Split 1:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance5.000Time40:12.10Pace8:02.42
Cumilative:Distance5.000Time40:12.10Pace8:02.42
 

Brown Crocs 1 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jun 17, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 18, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.880.500.000.6215.00

Fast Running Friend Workout - 2018-06-18 06:16:01
Workout Totals: Distance15.000Time1:54:12.60Pace7:36.84
More or less usual runs. Jenny was able to run a couple of miles today. Joseph and Jacob ran 6 early and then went to the scout camp. I ran total of 15 in three runs, and did a 0.625 pickup uphill in 3:36.6.
Leg 1:Distance6.000Time47:20.70Pace7:53.45
With Joseph and Jacob before the scout camp.
Leg 2:Distance5.000Time34:58.30Pace6:59.66
Alone.
Split 1:Distance4.020Time28:50.40Pace7:10.45
Cumilative:Distance4.020Time28:50.40Pace7:10.45
Split 2:Distance0.625Time3:36.30Pace5:46.08
Cumilative:Distance4.645Time32:26.70Pace6:59.10
Pickup up the hill.
Split 3:Distance0.355Time2:31.60Pace7:07.04
Cumilative:Distance5.000Time34:58.30Pace6:59.66
 
Leg 3:Distance1.000Time7:46.90Pace7:46.90
With Bonnie, Matthew, and William.
Leg 4:Distance3.000Time24:06.70Pace8:02.23
With Bonnie, and William - pickup for the last 0.5.
Split 1:Distance2.500Time20:54.20Pace8:21.68
Cumilative:Distance2.500Time20:54.20Pace8:21.68
Split 2:Distance0.500Time3:12.50Pace6:25.00
Cumilative:Distance3.000Time24:06.70Pace8:02.23
 

Brown Crocs 1 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 19, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.501.500.0014.70

Fast Running Friend Workout - 2018-06-19 08:44:50
Workout Totals: Distance14.700Time1:54:01.00Pace7:45.37
Ran at the scout camp with Joseph, and Jacob, then alone to get the car - did 1.5 tempo uphill in 9:06.7 - it was warm and I could feel it, then with Bonnie, William, Stephen, and Matthew in the evening.
Leg 1:Distance0.700Time5:59.10Pace8:33.00
To the campground.
Leg 2:Distance5.000Time41:55.90Pace8:23.18
With Joseph and Jacob at the scout camp.
Leg 3:Distance5.000Time34:40.40Pace6:56.08
Alone.
Split 1:Distance2.270Time16:47.80Pace7:23.96
Cumilative:Distance2.270Time16:47.80Pace7:23.96
Split 2:Distance1.500Time9:06.70Pace6:04.47
Cumilative:Distance3.770Time25:54.50Pace6:52.33
Tempo run uphill.
Split 3:Distance1.230Time8:45.90Pace7:07.56
Cumilative:Distance5.000Time34:40.40Pace6:56.08
 
Leg 4:Distance1.000Time7:50.00Pace7:50.00
With Matthew, Bonnie, and William.
Leg 5:Distance3.000Time23:35.60Pace7:51.87
With Bonnie, William, and Stephen.
Split 1:Distance2.500Time20:14.10Pace8:05.64
Cumilative:Distance2.500Time20:14.10Pace8:05.64
Split 2:Distance0.500Time3:21.50Pace6:43.00
Cumilative:Distance3.000Time23:35.60Pace7:51.87
Uphill pickup.
 

Brown Crocs 1 Miles: 14.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 20, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.001.500.0014.00

Fast Running Friend Workout - 2018-06-20 10:21:40
Workout Totals: Distance14.000Time1:48:07.30Pace7:43.38
Ran with Joseph and Jacob at the scout camp, then 8 more with a 1.5 tempo down the canyon in 8:22.9, then evening runs with the younger kids. They are tapering for the regionals.
Leg 1:Distance3.000Time25:00.00Pace8:20.00
With Joseph and Jacob at the scout camp.
Leg 2:Distance8.000Time57:56.50Pace7:14.56
Alone.
Split 1:Distance6.270Time47:51.60Pace7:37.99
Cumilative:Distance6.270Time47:51.60Pace7:37.99
Split 2:Distance1.500Time8:22.90Pace5:35.27
Cumilative:Distance7.770Time56:14.50Pace7:14.30
Mini-tempo down the canyon.
Split 3:Distance0.230Time1:42.00Pace7:23.48
Cumilative:Distance8.000Time57:56.50Pace7:14.56
 
Leg 3:Distance1.000Time7:54.40Pace7:54.40
With Matthew - do not remember if we had William or Bonnie.
Leg 4:Distance2.000Time17:16.40Pace8:38.20
With Stephen. - do not remember if we had William or Bonnie.

Brown Crocs 1 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 21, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.001.500.0013.00

Fast Running Friend Workout - 2018-06-21 06:42:17
Workout Totals: Distance13.000Time1:40:00.60Pace7:41.58
Total of 13 for me. Kids were tapering for the regionals - except for Jenny who ran 6 - I figured it would be better for her to do that as she had had to cut the distance earlier due to the wisdom teeth recovery. Matthew ran a course PR on the little boy course (7:25.5). I did 1.5 mini tempo down the canyon in 8:17.3.
Leg 1:Distance3.000Time23:01.40Pace7:40.47
With Joseph and Jacob early.
Leg 2:Distance8.000Time1:01:32.90Pace7:41.61
Part Jenny, did 1.5 tempo down the canyon.
Split 1:Distance6.270Time51:32.70Pace8:13.25
Cumilative:Distance6.270Time51:32.70Pace8:13.25
Split 2:Distance1.500Time8:17.30Pace5:31.53
Cumilative:Distance7.770Time59:50.00Pace7:42.03
Split 3:Distance0.230Time1:42.90Pace7:27.39
Cumilative:Distance8.000Time1:01:32.90Pace7:41.61
 
Leg 3:Distance1.000Time7:25.50Pace7:25.50
With Matthew.
Leg 4:Distance1.000Time8:00.80Pace8:00.80
Do not remember who this was with.

Brown Crocs 1 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 22, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2018-06-22 09:06:59
Workout Totals: Distance10.000Time1:15:08.80Pace7:30.88
Took an easy day - ran only 10. Kids had a warm up in the morning before the regionals.

At the regionals we had some challenges. Full report:

3000

Conditions - 82 F, 6 mph wind

Jacob 10:51.80 2nd in 11-12 (by 2 seconds). Ran the first lap in 78,
5:36 at 1600, then suffered the rest of the way. But got the fastest
time in a race (though he has run 10:38.7 in a time trial), and I
think this may still be good enough for the fast heat at the
nationals.

Joseph 11:21.58 3rd in 13-14 (the winner from Idaho, 9:43 PR, ran
10:07). First lap in 76, then a severe side ache at around 3 laps
which was likely caused by the dry food and dehydration at the scout
camp. I told both Joseph and Jacob they needed to stay home to rest,
eat normally, and hydrate on Thursday. Jacob did it, Joseph wanted to
be at the scout camp to finish his badges. Fortunately he still
qualified, though he will have to run in the slow heat.

Jenny 11:58.14 - still recovering from the wisdom teeth removal.

Bonnie Gow (our neighbor that has been training with us) - 12:38.45 -
4th in 11:12, but was very close to 2nd. What is funny is that the
other two girls' names were Breelyssa and Alyssa.

Julia 13:51.84 - struggled a lot. We are going to try running a mile
in 7:00 or under twice a week to see if that helps.
Leg 1:Distance1.000Time8:17.30Pace8:17.30
Do not remember who this was with.
Leg 2:Distance1.000Time8:15.80Pace8:15.80
Do not remember who this was with.
Leg 3:Distance8.000Time58:35.70Pace7:19.46
Alone.

Brown Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 23, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.150.005.000.0019.15

Fast Running Friend Workout - 2018-06-23 08:15:47
Workout Totals: Distance19.150Time2:33:20.10Pace8:00.42
Total of 19 miles, about. Did a 5 mile tempo down the canyon in the morning in 28:18.4. Did not think I would be able to go that fast, but cooler temperatures and tail wind helped. Plus I saw that I could catch the 5:40 guy in the last mile, and this gave me the motivation to give a good push. Then ran some more miles, did the kids morning warm-up before the regionals, then ran with some of the kids after the regionals.

Results from the regionals. Everybody ran the 800. The conditions were hot and windy, so the times were slow.

Joseph 2:28.10 4th in 13-14 (71 high, 76 high)
Jacob 2:29.63 3rd in 11-12 (72, 77)
William 2:49.88 3rd in 9-10 (81, 88), was having some stomach issues,
threw up after he finished, this scored the second post-race vomit
star in our family, with yours being the first after 1:09:21 TOU half.
Jenny 2:51.71 (84, 87)
Stephen 3:00.80 2nd in 8 and under, (91, 89) - was close to winning,
the winner (Wyatt Shirley) had 3:00.28 and he fought to the bitter end which is a big improvement for him.
Leg 1:Distance2.470Time18:46.10Pace7:35.91
Warm-up.
Leg 2:Distance5.000Time28:18.40Pace5:39.68
Tempo run.
Leg 3:Distance2.670Time21:17.90Pace7:58.61
Cool-down.
Leg 4:Distance1.000Time7:53.30Pace7:53.30
With Matthew, and I think somebody else.
Leg 5:Distance2.000Time15:42.60Pace7:51.30
Do not remember who this was with.
Leg 6:Distance2.000Time15:43.50Pace7:51.75
Do not remember who this was with.
Leg 7:Distance0.000Time3:00.60Pace0:00.00
Timing Stephen.
Leg 8:Distance0.000Time2:49.70Pace0:00.00
Timing William.
Leg 9:Distance0.000Time2:29.50Pace0:00.00
Timing Jacob.
Leg 10:Distance0.000Time2:27.70Pace0:00.00
Timing Joseph.
Leg 11:Distance0.000Time2:51.50Pace0:00.00
Timing Jenny.
Leg 12:Distance4.010Time31:59.30Pace7:58.63
Evening run with Jacob, and Bonnie.
Split 1:Distance3.010Time24:45.30Pace8:13.46
Cumilative:Distance3.010Time24:45.30Pace8:13.46
Split 2:Distance0.500Time3:33.20Pace7:06.40
Cumilative:Distance3.510Time28:18.50Pace8:03.90
Split 3:Distance0.500Time3:40.80Pace7:21.60
Cumilative:Distance4.010Time31:59.30Pace7:58.63
 

Brown Crocs 2 Miles: 19.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jun 24, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jun 25, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.501.500.0012.00

Fast Running Friend Workout - 2018-06-25 08:31:16
Workout Totals: Distance12.000Time1:32:35.90Pace7:42.99
Easy runs, usual distances for the kids, total of 12 for me, did a 1.5 tempo pickup down the canyon in 8:11.6, and another one with the kids in the evening for 0.5 uphill in 3:20.
Leg 1:Distance8.000Time1:00:22.40Pace7:32.80
With Jenny, except for the tempo.
Split 1:Distance6.270Time50:23.00Pace8:02.14
Cumilative:Distance6.270Time50:23.00Pace8:02.14
Split 2:Distance1.500Time8:11.60Pace5:27.73
Cumilative:Distance7.770Time58:34.60Pace7:32.33
Split 3:Distance0.230Time1:47.80Pace7:48.70
Cumilative:Distance8.000Time1:00:22.40Pace7:32.80
 
Leg 2:Distance1.000Time8:14.50Pace8:14.50
With Joseph, Jacob, William, Stephen, Matthew, and Bonnie.
Leg 3:Distance3.000Time23:59.00Pace7:59.67
Same crew without Matthew. Did a pickup for the last 0.5 uphill.
Split 1:Distance2.500Time20:38.30Pace8:15.32
Cumilative:Distance2.500Time20:38.30Pace8:15.32
Split 2:Distance0.500Time3:20.70Pace6:41.40
Cumilative:Distance3.000Time23:59.00Pace7:59.67
 

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 26, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.180.003.000.1914.37

Fast Running Friend Workout - 2018-06-26 08:37:10
Workout Totals: Distance14.368Time1:48:41.30Pace7:33.88
Did a pace sense 2 mile tempo run with Jacob down the canyon. His target was 5:50 - without looking at his watch or getting the splits. He managed to hit the target, but was rather uneven. Then in the evening we participated in a running primary activity. Joseph, Jacob, and I set a pace on the track at Orem High that was supposed to be 6:00 per mile (we mispaced it and ran 5:53.5 instead). Everybody else was going to run "till the standard bearer fainteth". One primary kid made it to 400, and so did Stephen (86). Bonnie made it to about 900. William made it to 1200, and then kept running, and finished in 6:01. It was very hot, though. It did not help that with the help from Joseph I mispaced it and went too fast.

Then we did sprints - 100 meters. Bonnie got 15.2 - that was quite a surprise. I thought she was going to run about 16.5, and was not in a particular hurry to get going once I called the start. Then I realized I'd better get moving, and barely caught up to her at the end. Jacob ran 14.8, Stephen 17.8, Matthew 20.7 - all PRs.
Leg 1:Distance0.980Time8:22.80Pace8:33.06
Warm-up with Jacob.
Leg 2:Distance2.000Time11:40.60Pace5:50.30
Jacob's 2 mile tempo.
Leg 3:Distance7.020Time54:19.80Pace7:44.36
More distance - most of it with Jacob.
Leg 4:Distance0.180Time1:42.90Pace9:31.67
Warm-up.
Leg 5:Distance1.000Time6:01.40Pace6:01.40
Primary activity mile on the track.
Split 1:Distance0.000Time0:00.10Pace0:00.00
Cumilative:Distance0.000Time0:00.10Pace0:00.00
Split 2:Distance1.000Time5:53.50Pace5:53.50
Cumilative:Distance1.000Time5:53.60Pace5:53.60
With Joseph and Jacob.
Split 3:Distance0.000Time0:07.80Pace0:00.00
Cumilative:Distance1.000Time6:01.40Pace6:01.40
Waiting for William.
 
Leg 6:Distance0.062Time0:18.10Pace4:51.94
100 meter sprint
Split 1:Distance0.062Time0:15.20Pace4:05.16
Cumilative:Distance0.062Time0:15.20Pace4:05.16
Finished with Bonnie.
Split 2:Distance0.000Time0:02.90Pace0:00.00
Cumilative:Distance0.062Time0:18.10Pace4:51.94
Waiting for Stephen.
 
Leg 7:Distance0.064Time0:17.80Pace4:38.12
100 meter sprint.
Split 1:Distance0.052Time0:15.20Pace4:52.31
Cumilative:Distance0.052Time0:15.20Pace4:52.31
Bonnie's time
Split 2:Distance0.012Time0:02.60Pace3:36.67
Cumilative:Distance0.064Time0:17.80Pace4:38.12
Stephen's time.
 
Leg 8:Distance0.062Time0:20.70Pace5:33.87
100 meters with Matthew.
Leg 9:Distance1.000Time9:16.20Pace9:16.20
With William, Stephen, Matthew, Joseph, Jacob, and Bonnie.
Leg 10:Distance2.000Time16:21.00Pace8:10.50
Same group minus Matthew.

Brown Crocs 2 Miles: 14.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 27, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.970.000.340.3214.63

Fast Running Friend Workout - 2018-06-27 08:43:50
Workout Totals: Distance14.627Time1:55:02.90Pace7:51.93
Did 4x0.25 with Joseph down the canyon - he was struggling today, could not even hit 80s towards the end. Bonnie was also struggling - Jacob paced her through 2 miles down the canyon, the target was 6:40 which I thought she would hit easily, but she could only run 13:32 (6:46 pace). Then I ran some more miles myself, and more in the evening with Matthew, William and Stephen.
Leg 1:Distance0.980Time8:07.00Pace8:16.94
Warm-up with Joseph, Jacob, and Bonnie.
Leg 2:Distance1.657Time13:15.60Pace8:00.14
4x0.25 workout with Joseph.
Split 1:Distance0.153Time1:13.40Pace7:59.74
Cumilative:Distance0.153Time1:13.40Pace7:59.74
Split 2:Distance0.246Time1:58.00Pace7:59.67
Cumilative:Distance0.399Time3:11.40Pace7:59.70
Split 3:Distance0.162Time1:17.90Pace8:00.86
Cumilative:Distance0.561Time4:29.30Pace8:00.04
Split 4:Distance0.257Time2:03.30Pace7:59.77
Cumilative:Distance0.818Time6:32.60Pace7:59.95
Split 5:Distance0.169Time1:21.30Pace8:01.07
Cumilative:Distance0.987Time7:53.90Pace8:00.14
Split 6:Distance0.253Time2:01.60Pace8:00.63
Cumilative:Distance1.240Time9:55.50Pace8:00.24
Split 7:Distance0.168Time1:20.80Pace8:00.95
Cumilative:Distance1.408Time11:16.30Pace8:00.33
Split 8:Distance0.249Time1:59.30Pace7:59.12
Cumilative:Distance1.657Time13:15.60Pace8:00.14
 
Leg 3:Distance1.350Time10:20.30Pace7:39.48
With Jacob and Bonnie.
Split 1:Distance0.430Time3:47.30Pace8:48.60
Cumilative:Distance0.430Time3:47.30Pace8:48.60
Split 2:Distance0.920Time6:33.00Pace7:07.17
Cumilative:Distance1.350Time10:20.30Pace7:39.48
 
Leg 4:Distance1.640Time15:12.00Pace9:16.10
With Jacob and Bonnie.
Leg 5:Distance5.000Time36:28.20Pace7:17.64
Alone.
Leg 6:Distance1.000Time8:03.50Pace8:03.50
With William, and Matthew.
Leg 7:Distance3.000Time23:36.30Pace7:52.10
With William and Stephen.

Brown Crocs 2 Miles: 14.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jun 28, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.982.000.000.0012.98

Fast Running Friend Workout - 2018-06-28 08:29:58
Workout Totals: Distance12.980Time1:40:30.90Pace7:44.63
Usual distances for the kids and myself, paced Jenny through a 2 mile tempo down the canyon in 12:05.9 (5:59, 6:06). This is a significant confidence builder for her.
Leg 1:Distance0.980Time8:06.90Pace8:16.84
Warm-up with Jenny.
Leg 2:Distance2.000Time12:05.90Pace6:02.95
Tempo run down the canyon with Jenny.
Leg 3:Distance6.000Time46:22.90Pace7:43.82
More miles - I think this was part with Jenny and part alone.
Leg 4:Distance1.000Time7:53.50Pace7:53.50
With Matthew, William, Stephen, Joseph, Jacob, and Bonnie.
Leg 5:Distance3.000Time26:01.70Pace8:40.57
Same company without Matthew and Stephen.

Brown Crocs 2 Miles: 12.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jun 29, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2018-06-29 09:19:44
Workout Totals: Distance12.000Time1:34:05.70Pace7:50.47
Usual easy runs, usual distances: Jenny 8, Julia 4, Joseph, Jacob, and Bonnie - 6 (2+4), Stephen 3 (2+1), Matthew 1.
Leg 1:Distance8.000Time1:02:16.60Pace7:47.07
With Jenny.
Leg 2:Distance1.000Time8:02.60Pace8:02.60
With Matthew, Stephen, William, Joseph, Jacob, and Bonnie.
Leg 3:Distance3.000Time23:46.50Pace7:55.50
Same crew minus Stephen and Bonnie.

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jun 30, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.005.000.0016.25

Fast Running Friend Workout - 2018-06-30 08:29:29
Workout Totals: Distance16.250Time1:58:36.40Pace7:17.93
Total of 16. Usual Saturday distances for the kids. Did a 5 mile tempo down the canyon in 28:12.3 (5:45, 5:40, 5:32, 5:41, 5:34). Did not start with the intention of beating 5:40 average, actually did not really have any kind of a goal except be faster than 6:00, and maybe dipping under 29:00 with a good push at the end if I had some juice. First mile felt not too easy, but the second somehow ended up being 5 seconds faster. Then something happened in the third - probably a gust of tailwind - and I found myself 3 seconds ahead of the 5:40 guy. Now that I was there I felt obligated to not give him back any ground. In the last mile I found enough energy to run 5:34.
Leg 1:Distance2.980Time23:52.50Pace8:00.70
Warm-up with Jenny, part with Joseph and Jacob.
Leg 2:Distance5.000Time28:12.30Pace5:38.46
Tempo run down the canyon.
Leg 3:Distance2.020Time15:58.50Pace7:54.50
Cool-down.
Leg 4:Distance1.000Time7:57.00Pace7:57.00
With Matthew, Bonnie, and William.
Leg 5:Distance5.000Time40:03.40Pace8:00.68
With Bonnie, William, and Stephen.
Leg 6:Distance0.250Time2:32.70Pace10:10.80
With Mary.

Brown Crocs 2 Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
298.595.6142.454.06350.71
Brown Crocs 1 Miles: 249.32Brown Crocs 2 Miles: 101.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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